Importance of Fat
Consumption of fat is necessary for good health. Fats supply essential fatty acids, which our bodies cannot manufacture as well as act as carriers for fat soluble vitamins and antioxidants, including vitamin A, D, E, K, and beta carotene. However too much fat, especially in the form of saturated fat, can lead to obesity, heart disease, high blood pressure, diabetes, gall stones, and certain cancers such as bowel, prostate and breast.
Dietary fat is the most concentrated form of energy with 1 gram supplying 37 kilojoules. This is more than twice the amount of energy supplied form carbohydrates and protein (1 gram of protein supplies 17 kilojoules and 1 gram of carbohydrates supplies 16 kilojoules). Dietary fat is also more readily converted and stored as body fat compared to carbohydrates and proteins.
Fat that is stored has three main roles:
1. A source of energy
2. Cushions and protects vital organs
3. Assists in the production and regulation of hormones
Types of Fat
Fat can be broken up into two different types. “Bad fats” which consist of saturated fat and trans fat are responsible for elevating blood cholesterol and increasing the risk of heart disease. Saturated fat is solid at room temperature and is more commonly found in animal produce for e.g. dairy products, meat, processed snack foods and lard and also some plant produce for e.g. coconut and palm oil. Trans fat can be found naturally in meat and dairy (milk) produce, in addition to fats and oils that have been altered by an industrial process called hydrogenation.
“Good fats” are your monounsaturated and polyunsaturated fats. Avocado’s, nuts, most plant foods and fish are good sources of these fats.
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| "Good fats" |
How much Fat Should I Eat
Fats should not contribute to more than 30% of your daily calorie intake. Many Australians consume over 40% of their daily calorie in take in the form of fat. It is essential to understand your whole day’s intake of fat is more important than calculating the amount of fat in each product you eat.
Below is a table of how much fat you should eat. Fat consumption below the recommended amount can have unpleasant consequences such as dry skin, loss of reproductive function, and poor intakes of importance nutrients such as iron, calcium, and vitamin E.
How much Fat is That?
Cholesterol or Fat?
Cholesterol is a waxy type fat carried in the blood stream. Cholesterol rich foods are now considered by many researchers as far less problematic to heart health than saturated or trans fats. This is due to the body manufacturing and regulating its own cholesterol which it can cut back on if required to do so. For most, cutting down on the saturated fats they consume is of greater importance than restricting cholesterol rich foods such as eggs, organ meats, seafood or other animal foods.
Calorie Expenditure
How much exercise do you have to do to burn off those extra calories consumed from eating high fat foods?
The following table displays a range of activities and how many minutes are required to burn off 150 calories. 150 calories equates to:
Values are based on an average adult ~70kgs. Individuals in a lower weight-range will take more time to burn 150 calories than those in a higher weight-range.
References
Borushek, A. (2002). Allan Borushek’s Pocket Calorie and Fat Counter. (29thAnnual ed.). Nedlands, WA: Family Health Publications.
Saxelby, C. (2002). Nutrition for Life, Everything you need to know about food and nutrition. South Yarra, VIC: Hardie Grant Books.
www.cdcd.gov (Centre for Disease Control & Prevention).
For more information
Wesley Corporate Health
Level 2 / 46 Edward Street
Brisbane Qld 4000
Phone: 07 3234 2600
Email: info@weshealth.com.au
Disclaimer
This Fact Sheet is provided for your information only and does not replace qualified medical advice. The information provided may not apply to every person or all situations. A medical practitioner should be consulted for all treatment and medication.
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